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What are the top foods for reducing excercise induced free radicals?

Foods may forestall aging by reducing metabolism-induced free radical expression? Want to increase your recovery faster than ever? OXYGEN RADICAL ABSORBENCY CAPACITY[ORAC] is a test tube analysis that measures the total
antioxidant power of foods, nutrients and other chemical substances. The Oxygen Radical Absorbance Capacity--measures the ability of foods, blood plasma and just about any substance to subdue oxygen free radicals in the test tube. The test calculates the ability of a product to protect against potentially damaging oxygen free radicals. Consuming foods with high antioxidant capacities[ORAC LEVELS] is a remarkable numerical nutritional protocol with merit. Science has long held that damage by oxygen free radicals is behind many of the diseases induced by time and aging, such as cardiovascular disease and cancer. There's firm evidence that a high intake of fruits and vegetables reduces risk of cancer and that a low intake raises risk. Researchers suggest that combinations of nutrients found in whole foods have greater protective effects than each nutrient taken alone. These same scientists assayed commonly eaten fruits, vegetables, and fruit juices with high antioxidant capacities and assigned numerical values to each whole substance as OXYGEN RADICAL ABSORBANCE CAPACITY=ORAC level values. [1, 2] The ORAC food values are calculated by 100 gram weight[3.5 ounces], except for the spices; some of the vitamins and fatty acid oils would not be consumed in quantities that large, yet some of the produce listed typically is ingested in 100 gram size servings or more.

Adding ORAC-RICH fruits, vegetables, oils, herbs and vitamins presents a remarkable antioxidant application for neutralizing accumulated post-exercise free radicals. Studies at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston suggest that consuming fruits and vegetables with a high-ORAC value may help slow the aging process in both body and brain. Whatever slows aging rate may hasten recovery rate. There is a need to balance reducing free radical expression in two mediums: water soluble and fat soluble tissue sites. Typically, the practice is to overdose water soluble antioxidants and underdose fat soluble antioxidants. Observe that fat soluble anti-oxidants listed above in the FATTY ACID OILS column indicate a remarkably potent level of ORAC activity per gram weight. This suggest that when a fatty acid is in an oxidizing state, the amount of free radicals generated could potentially be as much as 100 times more than those created in water-soluble sites. Vitamin E, Vitamin-like-E-tocotrienols, Beta-Carotene, Coenzyme Q-10, Ascorbyl Palmitate, Lycopene, Lutein, Beta-carotene or Astaxanthin for reducing fatty acid free radicals with the fatty free-radical reducing foods is indeed a good suggestion. Dietary fatty acid antioxidants take longer in transit and circulate longer at higher free radical neutralization rate than water soluble antioxidants whose turnover is higher but whose food and supplement source is observed to be higher than fat-soluble sources. It is perhaps the fat soluble antioxidants which deserve more supplement attention.

See the charts...

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